Vitamins and Minerals

Question 1

Vitamin A

Answer 1

Food: Liver, eggs
Function: Vision
Def. Xeropthalmia and Nightblindness
Toxic: Death
Fun Fact: Beta-carotine is the provitamin

Question 2

Vitamin D

Answer 2

Food: Dairy, sun
Function: Manage bone minerals like calcium
Def: rickets and osteoporosis
Toxic: Not dangerous
Fun Fact: like hormone

Question 3

Vitamin E

Answer 3

Food: Oil, Grains
Funct. Antioxidants anticlotting
Def. Rare fat malabsorption, bad skin
Toxic: Anti coagulation, but not too much
Fact: in Cell Membrane

Question 4

Vitamin K

Answer 4

Food: Kale (K-kale), greens
Funct. clotting/coagulation (K for clotting)
Def. Rare, newborns and antibiotics
Toxic: none

Question 5

Thiamin

Answer 5

Food: Whole Grains, enriched grains, pork, fish
Funct Coenzyme, and energy
Def. Beri Beri, Wernicke.
Toxic: none
Fact: The pig Wernickle getting drunk, having big thighs, walking in berries

Question 6

Riboflavin

Answer 6

Food: Milk, Cheese, eggs, grains
Funct: coenzyme, Energy
Def. ariboflavinosis
Toxic: none
Fact: it can break down in light.

Question 7

Niacin

Answer 7

Food: chicken, tuna, turkey, beef, fish, peanuts, grains.
Funct: Coenzyme, energy
Def. Pellagra with the 4 Ds
Toxic: Flushing
Fact: Provitamin is Tryptophan

Question 8

Biotin

Answer 8

Peanuts, liver, eggs, dairy
Funct: Coenzyme, Energy
Def: 3 ways to get it. hair loss, dermatitis and depression
Toxic: none
Fact: to get a def. 1 raw egg whites (avidin binds, but breaks after cooked) 2 genitic 3 IVs without biotin

Question 9

Pantothenic Acid

Answer 9

Food: All
Funct: Coenzyme, Energy
Def: rare, burning feet, fatigue, irritability, numb, muscles
Toxic: no

Question 10

Vitamin B6

Answer 10

Food: Fish, organ meat, Potatoes, noncitric fruits
Funct: Coenzyme, Energy
Def. Elderly and alcoholics, microcytic anemia
Toxic: can cause neuropathy if taken with suppliments

Question 11

Folate

Answer 11

Food: (Foliage) dark leaf, fortified with folic acid
Funtc: Coenzyme Red blood cell division (DNA)
Def: babies with spina bifita and megaloblastic anemia or Macrocytic anemia
Toxic: masks B12

Question 12

Vitamin B12

Answer 12

Food: Meat and Animal products
Function: Coenzymene, Red Cell Division
Def: Megablastic or Macrocytic anemia
People at risk of not getting enough: Old, vegans, and if they hace pernicious anemia (no enough intrinsic factor.

Question 13

Vitamin C

Answer 13

Food: Fruits and Veggies
Func. Antioxidant, Collagen synthesis
Def. Scurvy
Toxic: Gastrointestinal or diarrhea

Question 14

Calcium

Answer 14

Food: Milk, yogurt, chesse. Sardines, Tofu, Almonds
Funct: Bone, Blood clotting, nerve conduction, muscle contraction, blood pressure regulation.
Def Osteoporosis
Toxic: Kidney stones

Question 15

Phosphorus

Answer 15

Food: Meat fish dairy proccessed food
Funct: Bone, DNA, ATP, Cell membrane

Question 16

Magnesium

Answer 16

Food: Green veggies, Legumins, nuts seeds whole grain
Funct: Bone, ATP, DNA, nerve conduction, muscle contraction, calcium regulation
Def. Rare Osteoporosis, nausea, cramping
Toxic: Nausea, low blood pressure

Question 17

Iron

Answer 17

Food: Animal meat is heme, non heme is plants.
Funct: Oxygen delivery, hemoglobin, myoglobin, ATP
Def. Iron Anemia
Toxic: iron overload, fatigue arthritis joint pain, liver heart.

Question 18

Zinc

Answer 18

Food: Animal is better, but also plants
Funct: cofactor, DNA, protein, immunity, metabolism, wound repair, growing.
Def. Growth problems,
Toxic. Intestinal distress

Question 19

Iodine

Answer 19

Food: Oceans and salt
Func. Thyroid basal metabolism
Def: Hypothyroidism, mental function, goiter, cretinism
Toxic. Symptom of iodine def

Question 20

Fluoride

Answer 20

Food: Fish and water
Funct: tooth
Def: Cavities
Toxic: Fluorosis